Starting a fitness program may be the healthiest thing you can do. Physical activity reduces long-term illness risk and improves balance and coordination. It aids weight reduction, sleep, and self-esteem. Only five steps are needed to start a fitness program.
How To Start A Fitness Journey
1. Assess your fitness.
You undoubtedly know your fitness level. Find out for sure. Before starting your program, assess your fitness and record your ratings. Benchmark your progress against the scores.
For aerobic, muscular, flexibility, and body composition measurements, write:
- Heart rate before and after walking 1 mile.
- The time to walk 1 mile or run 1.5 miles (2.41 kilometers).
- Can perform how many normal or modified pushups?
- Ability to fully extend hips, knees, ankles, shoulders, and elbows.
- Waist circumference, slightly above hipbones at bellybutton level.
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2. Create a fitness plan
You may easily declare you'll workout daily. A plan is required. Consider these factors while designing your workout program: Consider your fitness objectives. Starting a weight-loss fitness program? Can you give another explanation, like marathon training? Setting objectives helps you track your progress and stay motivated.
Balance your routine. At least 150 minutes of moderate aerobic exercise each week. Or do 75 minutes of intense aerobics weekly. You can mix moderate and strenuous activities equally. Try to workout most days.
Start and advance gently. New to exercise? Start slowly. Slowly increase intensity to moderate or intense. Keep your weekly exercise increase at 10%. Discuss injuries or medical conditions with your doctor or trainer. Together, you may create a training regimen that gradually develops range of motion, strength, and endurance.
Be active daily. Making time to workout is difficult. Schedule exercise like other appointments to make it easy. Plan to watch your favorite program on the treadmill. Read on a stationary bike. Walk at work during a break.
Plan several activities. Cross-training keeps you from growing bored with exercise. Cross-training with low-impact activities reduces the risk of muscle or joint injury. Biking and swimming exercise are low-impact. Choose exercises that target various body sections each time. You may walk or swim one day then strength train the next.
Interval exercise at high intensity. High-intensity interval training alternates high-intensity bursts (10–30 seconds) with low-intensity rest periods.
Let yourself heal. Many start exercise regimens with enthusiasm. They exercise too long or hard. When muscles and joints hurt, they quit. Schedule relaxation and recovery between workouts.
Write it down. Written plans may help you keep on target.
3. Gather gear
Starting with athletic shoes is likely. Choose activity-specific shoes. Running shoes are lighter than cross-training shoes, which support more. When buying workout equipment, consider something functional, entertaining, and easy to use. You may wish to test out gym equipment before buying it. Use fitness applications for smart phones or activity trackers. They can track your heart rate, calories burned, and walking distance.
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4. Start
You can now act. As you start your workout routine, remember these tips: Begin softly and progress. Allow time to warm up and cool down with simple walking or stretching. Increase speed to a level you can maintain for 5–10 minutes without tiring.
As your energy increases, gradually increase your workouts. Work up to 30–60 minutes of exercise most days.
Split up. You don't have to workout everything at once. Include action in your day. Shorter activities many times a day provide aerobic advantages. Shorter sessions may fit your schedule better than 30-minute ones. Anything is better than nothing.
Be inventive. You may walk, bike, and row. Don't stop. Have a family trek or ballroom dance over the weekend. Add fun workout activities to your schedule.
Pay attention to your body. Pause for discomfort, dizziness, shortness of breath, or nausea. You may be overworking.
Be adaptable. Feeling sick? Take a day or two off.
5. Assess your progress
Check your fitness six weeks into your program. Repeat every several months. How are you? You may need extra exercise. Or you may be exercising enough to reach your fitness objectives. Change your goals or activities if you lose motivation. Join a fitness class or exercise with a friend. Starting a fitness routine is crucial. It doesn't have to be overpowering. You may form a lifelong healthy habit by planning and pacing.
